Did you know that you could be missing out on some major muscle gains while doing your barbell bicep curls? Most are unaware that by adding these 3 simple techniques to your curl, you can actually increase arm size rather quickly. While I state that these techniques are for barbell curls you can still use them on dumbbells, EZ bars, and even cables. Let’s dive in and find out how to make the most out of your bicep curl.

Slow and Controlled

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You might have heard this before ‘you need to slow down and control the weight’, but do you know why it is so important? There are 3 different phases to lift in resistance training. Concentric, isometric, and eccentric.

The concentric phase is the contraction phase. When talking about the bicep curl this is the phase when you are curling the weight upwards. The isometric phase is a static phase or a holding phase of an exercise. Lastly, the eccentric phase is the lowering phase and can be just as important when building muscle.

When you slow down the eccentric phase this places resistance on the muscle for a longer period thus recruiting more muscle fibers and allowing for more growth. Now your biceps have had to perform twice as much work in a single repetition as opposed to just letting the weight fall back down quickly with little resistance.

Stretch the bar

This does not mean to make the bar longer. What I mean by stretching the bar is that during the concentric (lifting) phase, attempt to pull the bar apart as you lift. This will lock the elbow into your sides providing more support and allows you to focus more on engaging the biceps. With the elbows now in the correct place for more support you will be able to provide greater stability and control with more resistance or weight. Resulting in improved progressive overload, a staple in muscle building.

Include the Triceps

You might think ‘this is a curl why are we working the triceps’ while this might sound silly, there is a great reason behind it. When lowering the weight on a curl you might have tendency to cut the rep short. Not allowing for full range of motion. One way to correct this issue is by engaging the triceps at the bottom of the lowered phase. It does not have to be a long squeeze, just a short quick contraction ensures you have fully extended the arm and are now ready for your next repetition.

Another added benefit of applying this technique is that the Triceps are now included in the work. If your goal is for bigger arms or even more “toned” arms this is helpful considering the triceps actually make up approximately 2/3 of the arm.

There you have it! 3 tips to get the most out of your biceps. Make sure to give it a try during your next workout! You’ll wish you had started doing this sooner.

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